Have you been listening?
When are core beliefs usually formed?
Childhood or after a traumatic event in adulthood.
What does FAST stand for?
Fair
Apologies
Stick to Values
Truthful
What are core beliefs?
a person’s most central ideas about themselves, others, and the world./ deeply held beliefs that influence how we interpret our experiences
What is a cognitive distortion?
Irrational thoughts that shape how you see the world, how you feel, and how you act.
Forgiveness IS
The decision to overcome pain that was inflicted by another person.
Letting go of anger, resentment, shame, and other emotions associated with an injustice, even though they are reasonable feelings.
Treating the offender with compassion, even though they are not entitled to it.
T/F- Someone is in the Contemplation stage if they are ambivalent about changing their behavior.
True
What does GIVE stand for?
Gentle
Interested
Validate
Easy
What are 3 interpersonal issues negative core beliefs can lead to?
difficulty trusting others
feelings of inadequacy in relationships
excessive jealousy
overly confrontational or aggressive
putting others’ needs above one’s own needs
What is it called when you assume that because you feel a certain way what we think must be true?
Emotional Reasoning
What is forgiveness NOT?
Reconciliation (repairing or returning to a relationship), Forgetting the injustice, Condoning or excusing the offender’s behavior, Granting legal mercy to the offender, “Letting go”, but wishing for revenge.
T/F: forgiveness can occur without ever speaking to the wrongdoer.
True
Give 2 examples of sensations you can create
Cold shower, holding ice, drinking something hot, eating something spicy/sour.
What stage of change is someone in if they have begun to make minor changes to support their goal, but they might not have completely ended the unwanted behavior?
Preparation
When you are interpreting the thoughts and beliefs of others without adequate evidence, you are engaging in which type of cognitive distortion?
mind reading
What are you doing in the Work Phase?
During the third phase, you will start to understand the offender in a new way, which will allow positive feelings toward the offender and yourself.
The E part of ACCEPTS stands for what? And please give an example
Emotions
Sad? Watch a happy movie
Anxious? practice deep breathing
Angry? Go for a walk
What does DEARMAN stand for?
Describe
Express
Assert
Reinforce
Mindful
Appear
Negotiate
What are the 4 categories of negative core beliefs?
Unlovable, Helpless, Worthless, and External Danger
If you are thinking in absolutes like "always" "never" or "every" what type of cognitive distortion is this?
All or nothing thinking
What are the 4 phases of forgiveness?
The Uncovering Phase.
The Decision Phase
The Work Phase.
The Deepening Phase.
Describe the Action Stage
Significant steps are taken to end the problem behavior. The individual might be avoiding triggers, reaching out for help, or taking other steps to avoid temptation.
What does ACCEPTS stand for?
Activities, Contributing, Comparisons, Emotions, Pushing Away, Thoughts, Sensations.
What are the stages of change?
Pre-contemplation, Contemplation, Preparation, Action, Maintenance.-- sometimes Relapse
What are 5 of the cognitive distortion types?
Magnification/Minimization
Catastrophizing
Overgeneralization
Magical thinking
Personalization
Jumping to conclusions
Mind Reading
Fortune Telling
Emotional Reasoning
Disqualifying the positive
"Should" statements
All or Nothing thinking
Forgiveness is a process where....
someone who has been wronged chooses to let go of their resentment, and treat the wrongdoer with compassion.